B12 and then? Useful food supplements for vegans

On the one hand, unfavourable decisions regarding the quality, quantity and processing of our food can have very unpleasant consequences such as illness and obesity. On the other hand, our food choices should contain certain nutrients and vital substances that we need to live and survive. So, nutrition is not something that can be left to chance or whim.

For some nutrients, this is quite simple. For example, very few people make an effort to regularly consume a sufficient amount of carbohydrates, fats and protein.

Patrik Baboumian, who combines weight training and vegan nutrition in a very impressive way, puts it this way: "... it is quite easy to cover both your protein requirements and your energy needs from plant sources ...". (1) However, Patrik Baboumian is talking here about a completely different level of what people need. To the astonishment of many athletes and nutrition experts, he has built up enormous body mass with a vegan diet plus weight training.

With some other nutrients and vital substances, however, things get a lot trickier. Eating in such a way that everything important is included and that it meets the body's needs is a challenge for most people. We are primarily referring here to vitamins, minerals and trace elements.

Or are you sure you get enough vitamin A, zinc or silicon every day?

GOOD TO KNOW: In total, there are 37 essential substances (not including niacin and vitamin D, which by definition is not a vitamin) that we should take care of.

This is what the experts say:

According to the German Nutrition Society's (DGE) position paper on vegan nutrition, vitamin B12 is the most critical nutrient for vegans. Other nutrients that vegans should pay more attention to are the essential amino acids, omega-3 fatty acids, vitamins and the minerals and trace elements calcium, iron, iodine, zinc and selenium. The DGE recommends regular monitoring of these critical nutrients in order to know one's own status.

These results were partially confirmed by the VeChi-Youth study published in 2020. (Note: only partially, because the entire spectrum of vitamins and minerals was not examined)

The focus was on the nutrition of children and adolescents between the ages of 6 and 18. The questions were:

'How well fed are children and adolescents in Germany?

'Are there differences between vegetarian and between a vegan diet and a normal mixed diet?

The vitamin B12 supply in vegans is very good, but not through the diet, but only in those who used a vitamin B12 supplement. And that was an astonishing number (88%).

In contrast, the supply of iodine is critical for each of the three diets. And vegans had the lowest intake. The situation also looks bad for calcium: only 46% of vegans reached the amount that should be consumed daily (differentiated by age).

Unfavourable results were also found for vitamin D and vitamin B2. The data for protein and total energy is just about okay. For optimal values, a little more protein should be eaten and the energy intake should be slightly higher.

The good news:

There is one thing that most vegans will be happy about. Apart from vitamin B12 and vitamin D, it is possible to obtain all the critical nutrients mentioned above in sufficient quantities by optimising your diet.

Of course, this requires a fairly comprehensive basic knowledge of food and nutrition ... or a personal nutritionist. And then you also need to know how to put this knowledge into practice with tasty dishes.

You will find plenty of suggestions in our recipes section.

Smoothies and fresh juices are very effective ways of increasing your dietary intake of vital nutrients. You will also find many templates on the recipe pages to help you prepare smoothies and juices that are really flavourful and unsurpassed in freshness at any time of year. Try the "Cloud 7" juice or the "Popeye Exotic" smoothie.

If you are still not really convinced about what smoothies are all about, please take a look at our information page.

Unfortunately, even this power food cannot cover all the nutrients and vital substances that we should be paying more attention to. So here are a few tips on which products can put you on the safe side:

essential amino acids: Plantforce Synergy Natural protein powder and spirulina (tablets, powder or flakes) and chlorella.

Omega-3 fatty acids:Vimergy Vegan EPA/DHA Omega-3 capsules and algae oil

Vitamin B12: Innonature Vitamin B12 drops

Vitamin B2: Instead of supplements, we recommend all green vegetables (smoothies) and sprouted grains and pseudo-cereals, e.g. our curry mini crackers, Startkraft organic fermented vegetable bread as well as pizza sticks and Urbrot with emmer sprouts.

Vitamin D: Innonature Vitamin D3 drops and Vimergy Vegan Vitamin D3 liquid

Calcium, iron, iodine, zinc and selenium: Mineral-rich algae products and barley grass juice powder are a really good insurance policy for this. However, not every algae has all the minerals. Advantages: they are natural foods and can also be used as a spice, for colouring and enriching other dishes. Note: The freshwater algae spirulina and chlorella do not taste salty and only have a negligible amount of iodine.

especially calcium: Sango coral and spirulina + calcium

especially iron: Innonature Iron + vitamin C

especially iodine: dulse, wakame, and sea spaghetti

especially zinc: Vimergy zinc liquid

especially selenium: Brazil nut kernels

Our tip: Have yourself tested for the critical vital substances and then supplement depending on your results. In the meantime, do something good for your health with plenty of fresh foods and ingredients rich in vital substances.